November 30, 2018

By Alpha Athletics Crossfit 412 | November 29, 2018

Warmup: 3 x Deadbugs 1:00 on/off 3rds 10 Banded Straight Arm Pushdowns 10 BB Good Mornings 10 KB Snatch Warmup 5 Deadlifts (Build) Strength:Deadlift Level 1 – 1×5 (+10) Level 2- 8 min AMRAP 1 every :60 *Same weight as 11-21-18* WOD: Choose your adventure A) 4 Rounds 25 Calories Assault Bike 10/10 KB Snatch…

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October 14, 2016

By Tony Fusaro | October 13, 2016

Warm Up: Deadbugs – 4 x 1:00/1:00 3rds 10 Rings Rows 8 DB RDL (Heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 3 @ 95% Flex Sesh: Buddy Curls – 10 – 1 Then Accumulate 50 Evil Wheels

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